Training Log Archive: BecksIn the 31 days ending Oct 31, 2007:
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Wednesday Oct 31, 2007 #
Cycling 54:29 [2]
ahr:125 max:165
Various cycling bits around town - hard work in the rather strong wind and with heavy bags full of groceries.
Circuits 1:07:21 [3]
ahr:125 max:164 rhr:46 slept:9.0 shoes: Blue Saucony Grid
Heart rate still a little high but ear pain receeded to slight discomfort and jaw/head stuffiness gone, so did runner's circuits today. After a warm up four groups of exercises:
Step up and step downs - 10kg DB above head throughout
Fab harness running thing - had to get someone to hold you back and march then sprint until you were let go - awesome fun but pretty hard work
Dips and pull ups - can now do three sets of ten of each - just! Kirsten reckons it's all about counting 1,2,3,4,4,4,4,4,4, 10. I think she's a mental.
Ukrainian/Russian/something eastern and exotic weird lifting things. I am a retard, basically. Used 5kg and finally had it mastered when Steve passed me 10kg, and it all went downhill from there.
Finished with the old supermans - good session but pace feels a bit slow.
Step up and step downs - 10kg DB above head throughout
Fab harness running thing - had to get someone to hold you back and march then sprint until you were let go - awesome fun but pretty hard work
Dips and pull ups - can now do three sets of ten of each - just! Kirsten reckons it's all about counting 1,2,3,4,4,4,4,4,4, 10. I think she's a mental.
Ukrainian/Russian/something eastern and exotic weird lifting things. I am a retard, basically. Used 5kg and finally had it mastered when Steve passed me 10kg, and it all went downhill from there.
Finished with the old supermans - good session but pace feels a bit slow.
Tuesday Oct 30, 2007 #
Running 33:35 [2]
ahr:121 max:159 rhr:55 (rest day)
Was going to do intervals today but my ear infection had spread and was feeling pretty rough and heart rate was right up. So just cycled to work and back instead - had a doctor's appointment about the infection and have got some spray to treat it now.
Monday Oct 29, 2007 #
Cycling 17:33 [3]
ahr:119 max:157
Cycle to the gym and to work.
Strength 1:10:00 [4]
slept:9.0 shoes: Blue Saucony Grid
Feeling a bit shit this morning for my weights session, think the ear infection I have is making me feel a bit rubbish in general. Still, just about got through a very heavy session, although I reckon I could load up a bit more on a couple of exercises with a bit of guidance - am seeing Steve on Friday about where to go now.
OH Squat 32.5kg 4 x 5
Bent over row 30kg 3 x 10
BB lunges 30kg 3 x 10
Cable lateral raise 7kg 3 x 10
Cable hip ab/adduction 11.5kg 3 x 10 each side each way
Cable Russian twists 13.5 kg 3 x 10 each side
OH Squat 32.5kg 4 x 5
Bent over row 30kg 3 x 10
BB lunges 30kg 3 x 10
Cable lateral raise 7kg 3 x 10
Cable hip ab/adduction 11.5kg 3 x 10 each side each way
Cable Russian twists 13.5 kg 3 x 10 each side
Sunday Oct 28, 2007 #
Note
slept:5.0 (rest day)
Rest day...I'm bored and tired and I want to go ruuuuunnniiiinnngggg.
Saturday Oct 27, 2007 #
Cycling 45:00 [2]
Lots of high speed cycling from post work pub to Waverley, to SECC over the hill instead of flat by the river because I can't work the Glasgow one way system in that direction, then back from the SECC to Queen Street and then home.
People give you very funny looks for cycling away from gigs.
People give you very funny looks for cycling away from gigs.
Running 1:16:39 [3]
ahr:164 max:180 slept:7.0 shoes: Blue Saucony Grid
Run to the airport to meet Nina - yey! Run was pretty hard work, all totally flat so I got a bit fed up.
Friday Oct 26, 2007 #
Cycling 3:36 [2]
ahr:131 max:144
Cycle to the gym.
Strength 1:06:56 [3]
ahr:121 max:152 slept:6.0 shoes: Blue Saucony Grid
Strength session first thing.
Clean and split jerk 27.5kg 4 x 4
Single leg squat 30kg 3 x 10
Push press behind head 30kg 4 x 5
Leg raises 3 sets L, R, OH
3 Super sets of:
5 x BB Roll outs
10 x Medicine ball sit ups with 4kg as the 5kgs have all gone walkies and can't do 6 yet.
Good session, sore by the end. My legs are dying to go running - easy run to the airport tomorrow morning perhaps.
Clean and split jerk 27.5kg 4 x 4
Single leg squat 30kg 3 x 10
Push press behind head 30kg 4 x 5
Leg raises 3 sets L, R, OH
3 Super sets of:
5 x BB Roll outs
10 x Medicine ball sit ups with 4kg as the 5kgs have all gone walkies and can't do 6 yet.
Good session, sore by the end. My legs are dying to go running - easy run to the airport tomorrow morning perhaps.
Cycling 22:32 [2]
ahr:125 max:154
Cycle to work via home as some numpty left her Arcade Fire ticket at home. At least she realised before she got to Glasgow.
Thursday Oct 25, 2007 #
Cycling 36:32 [2]
ahr:117 max:152
Miscellaneous cycling.
Wednesday Oct 24, 2007 #
Cycling 35:29 [2]
ahr:126 max:160
Various cycling bits and bobs.
Circuits 1:02:21 [3]
ahr:101 max:144 slept:7.0
Good old runner's circuits. Four stations mostly concentrating on jumping and balance - hurdles, cone hopping, hurdle hopping and plyometric platforms. Have lost my nerve on the old high hurdles but was pleasantly surprised at how easily I made the highest plyometric platform. In between each station we did 3 super sets of core exercises - started with dips and pull ups, then crunches and press ups, then shoulder presses and lat raises, ending with supermans. Ouch!
Tuesday Oct 23, 2007 #
Note
So, this training break malarky. After speaking to Kitch and Sarah at the weekend I think I need more of a break than the one I apparently took in September, as I feel very tired mentally and pretty stuffed physically too.
So the plan is to keep doing the weights as normal, as this stuff will disappear again super fast if left alone. A week off intervals (as it's 1.2km this week!) then back to intervals next week, but only doing about 3km slightly off usual pace. Fight the Night or half a hills session on Thursday. Can fill in with easy runs in between if I feel like it, but nothing if I can't be bothered. A weekend of racing in Oxford for the 9th/10th November, Pitlochry weekend, but then easy weekends (what are they?!) in between. Launch back into hard training with the EDS weekend at the end of November. Sounds like a plan!
So the plan is to keep doing the weights as normal, as this stuff will disappear again super fast if left alone. A week off intervals (as it's 1.2km this week!) then back to intervals next week, but only doing about 3km slightly off usual pace. Fight the Night or half a hills session on Thursday. Can fill in with easy runs in between if I feel like it, but nothing if I can't be bothered. A weekend of racing in Oxford for the 9th/10th November, Pitlochry weekend, but then easy weekends (what are they?!) in between. Launch back into hard training with the EDS weekend at the end of November. Sounds like a plan!
Cycling 1:08:07 [2]
ahr:100 max:144
Variuus cycling into work, up to Dentist, to George square, back to work via Tickets Scotland (Mum ticket safe and sound, phew). Feeling generally tired and not looking forward to Orchard Brae for the second time of the day, once my stupid gel finally decides to set.
Cycling 24:18 [2]
ahr:113 max:151
Took an easy cycle home once the toxic goo finally set at 7pm, Orchard Brae wans't so bad after all.
Monday Oct 22, 2007 #
Cycling 14:59 [2]
ahr:124 max:159
A bit of a pre strength loosen up.
Strength 2:20:11 [2]
ahr:95 max:156 slept:8.0 shoes: Blue Saucony Grid
Went to the gym with Helen B to go through the basics of strength stuff with Steve. Did a lot of exercises with Steve picking up on lots of bits I was doing slightly less optimally, and although I was generally using less weight it was really good to be pushed in the right direction. My barbell roll outs are awesome these days, but how come this just seems to make them hurt more?!
Cycling 11:33 [2]
ahr:125 max:158
Cycle into work
Cycling 14:51 [3]
ahr:134 max:163
Cycle up to see Jesse at Starbucks,
Cycling 4:29 [3]
ahr:130 max:153
Cycle back from Ripping with four tickets for Vegas! on Saturday, yey!
Recovery 21:18 [2]
ahr:138 max:146 shoes: Blue Saucony Grid
Short recovery run in the gorgeous sunny evening to get to the Enlightenment lecture that James Watson will no longer be starring in. Silly scientist.
Running 8:38 [4]
ahr:161 max:175 shoes: Blue Saucony Grid
Quick sprint back from the lecture as I was only wearing a T Shirt and it's officially freeeeezing. Must be winter! I hope this means we're going to get a proper one this year.
Sunday Oct 21, 2007 #
Warm up & strides 20:00 [3]
slept:9.0 shoes: Shiny silver integrators
Warm up and strides before the SHI relay.
Orienteering race 36:50 [5] ***** 4.63 km (7:57 / km) +215m 6:27 / km
ahr:187 max:199 spiked:11/14c slept:9.0 shoes: Shiny silver integrators
Last leg for the 3rd team at the SHI relay. Jess had a stormer and set me off in first, just in front of Pip and with Karen chasing about 90 seconds down. Ran damn hard up the big hills, and generally navigated well, a couple of hesitations at 3 and 4 but nothing serious by yesterday's standards. Karen caught me at 6, and we raced to the end, was pleased with managing to reign in the nerves. We decided to end the seaon together and crossed the line holding hands after a great race, and then I realised we'd left Pip and were first equal, so that was great.
2-3 - - knew I was high on the stream and had aimed off but still went downhill a little apprehensively - should have flown down!
3-4 Feature didn't look as big as I expected when I went over the crest of the hill, was praying desperately the control was where I though it was, and luckily it was.
4-5 - came over a bit high and went towards the double boulders - realised quickly and turned back to my control
5-6 - maybe not optimum route but the safest - what I needed when I knew Karen was close behind
2-3 - - knew I was high on the stream and had aimed off but still went downhill a little apprehensively - should have flown down!
3-4 Feature didn't look as big as I expected when I went over the crest of the hill, was praying desperately the control was where I though it was, and luckily it was.
4-5 - came over a bit high and went towards the double boulders - realised quickly and turned back to my control
5-6 - maybe not optimum route but the safest - what I needed when I knew Karen was close behind
Recovery 5:00 [2]
Super quick warm down before the long drive home.
Saturday Oct 20, 2007 #
Warm up & strides 18:25 [2]
ahr:149 max:178 slept:8.5 shoes: Shiny silver integrators
Warm up and strides before the SHIs. Struggling to focus on anything other than how much I hated the British Champs. Not really a good start.
Orienteering race 1:21:05 [5] ***** 9.2 km (8:49 / km) +280m 7:39 / km
ahr:183 max:197 spiked:6/13c slept:8.5 shoes: Shiny silver integrators
Oh dear oh dear. I'm a bit worried that the phrase "unmitigated disaster" seems to be cropping up far too often in relation to my racing at the moment. Today was a supremely bad race, in that I lost 11 and half minutes BEFORE the first control. Oh yes. I looked at the leg which was over 2km long across vague slghtly sloped moorland, with all the big features being negative ones you couldn't see from a distance, identified it was going to be really difficult, and then promptly just ran. I definitely knew where I was at the 1km mark, and after that I think I drifted south and spent a long time wandering around trying to relocate. I got so panicky I couldn't even read the bigger features, anf eventually went for the run uphill option, where I finally stood still for a couple of minutes, worked out if I was where I thought I was then there would be a pond just over...oh my god there's a pond thank goodness. I was then so happy I rushed from the pond, missed the control, and went back to it to do a more accurate an slow bearing and got the control, just as Karen appeared on the crest of the hill, having started 12 minutes later.
Sooo...
1) Prepare beforehand. A proper look at the map identifying the big shapes would have rescued me a lot earlier.
2) Confidence - when I relocated I was only 150m from the control, I wish going right, I just didn't believe it.
3) Slow down and pick the detail to assuage confidence lack, don't just run blindly
4) Take a sodding rest from orienteering - most of that was just laziness.
I then spiked 2 which was good, and 3 was fine, though I really slowed down before the control as I couldn't quite make it fit and so wanted to read everything - I lost about 40 seconds to Karen here.
5-6 Took the route choice I thought was best but got snarled up in deep heather again, which was again mapped as no different to the runnable short grass we'd been on two minutes earlier. I think this is my biggest bug bear with Welsh moorland areas, as it does significantly affect your route choice - would have gone much directly down and across the valley had I known how nasty the heather was going across. Lost two mins to Pip here, shoudl probably have been more like one.
6-7 - did a "half and half" route choice and so didn't confidently hit the control, faffed in the circle.
8-9 - felt tired up the hill to 8 and so took the round option - this was the wrong one I think, still pretty tough running. Messed the leg at the very end, distracted.
9-10 - dead pleased with this, stopped at 9 as saw it was a really difficult leg, planned something I would pass every 150m and then set off and totally nailed it. I can do it!
10-11 - only to fluff an easy control by faffing too far up the hill, thought the road was closer than it was.
11-12 - really given up by then, played visit every re entrant before the correct one.
Finished really fed up, and convinced that actually an O break (excluding the Oxford Street race, which will obviously be aceness on legs) is what I really need. Number 10 proves I can do it, but that I'm slipping into bad lazy habits that I need to get away from for a wee while.
Sooo...
1) Prepare beforehand. A proper look at the map identifying the big shapes would have rescued me a lot earlier.
2) Confidence - when I relocated I was only 150m from the control, I wish going right, I just didn't believe it.
3) Slow down and pick the detail to assuage confidence lack, don't just run blindly
4) Take a sodding rest from orienteering - most of that was just laziness.
I then spiked 2 which was good, and 3 was fine, though I really slowed down before the control as I couldn't quite make it fit and so wanted to read everything - I lost about 40 seconds to Karen here.
5-6 Took the route choice I thought was best but got snarled up in deep heather again, which was again mapped as no different to the runnable short grass we'd been on two minutes earlier. I think this is my biggest bug bear with Welsh moorland areas, as it does significantly affect your route choice - would have gone much directly down and across the valley had I known how nasty the heather was going across. Lost two mins to Pip here, shoudl probably have been more like one.
6-7 - did a "half and half" route choice and so didn't confidently hit the control, faffed in the circle.
8-9 - felt tired up the hill to 8 and so took the round option - this was the wrong one I think, still pretty tough running. Messed the leg at the very end, distracted.
9-10 - dead pleased with this, stopped at 9 as saw it was a really difficult leg, planned something I would pass every 150m and then set off and totally nailed it. I can do it!
10-11 - only to fluff an easy control by faffing too far up the hill, thought the road was closer than it was.
11-12 - really given up by then, played visit every re entrant before the correct one.
Finished really fed up, and convinced that actually an O break (excluding the Oxford Street race, which will obviously be aceness on legs) is what I really need. Number 10 proves I can do it, but that I'm slipping into bad lazy habits that I need to get away from for a wee while.
Recovery 10:00 [2]
Jog with Karen once I'd calmed down.
Thursday Oct 18, 2007 #
Cycling 15:07 [3]
ahr:135 max:166 rhr:40 slept:8.0 (rest day)
Hmm, felt fine when I woke up this morning and on the cycle in and resting pulse positively good, but that is a little high for the morning cycle in. Will rest again and hopefully be alright for tomorrow. Sarah is back in still absolutely chock full of chest infection, why do people insist on dragging themselves in then coughing all over everyone?! Go home!
Wednesday Oct 17, 2007 #
Note
rhr:42 slept:7.0 (rest day)
hmm, still don't feel wrong but very tired and not quite right so rested again.
Cycling 38:32 [2]
ahr:106 max:145 rhr:42 slept:7.0 (rest day)
Cycle into work and back, taking it easy.
Tuesday Oct 16, 2007 #
Note
slept:7.0 (rest day)
Hmm, today I feel that slightly detached nothing particularly wrong but something's definitely not right feeling. Sarah is off with a chest infection and want to make sure I don't succumb, so will have a day off today, hopefully be well for the weekend.
Cycling 17:20 [2]
ahr:116 max:148
After feeling the traffic light love yesterday today they got their own back. And then it rained when I was stood waiting for the change at Orchard Brae forever. Lots. Boo.
Monday Oct 15, 2007 #
Cycling 3:22 [2]
ahr:124 max:135
Snappy cycle into the gym.
Strength 1:17:28 [4]
ahr:99 max:146 slept:7.0 shoes: Blue Saucony Grid
Gym session first thing, was going to put it off till later after last night's long late trip home, but then woke up at 6 anyways, what is it with this routine nonsense?! But anyways, the session was a hevay set of:
OH Squat 30 kg 4 x 5
Bent over row 27.5kg 3 x 10
BB Lunge 27.5kg 3 x 10 (still struggling to get the right leg shape on one side)
Did 3 x 10 cable lateral raises totally wrong, and then did them right with 5kg
Cable hip ab/adduction 9kg 3 x 10 each leg each way
Cable russian twist 11kg 3 x 10
I don't like this cable stuff, it's boring and takes ages, but it just really cane my lateral muscles in my core, so I guess that's a good thing.
OH Squat 30 kg 4 x 5
Bent over row 27.5kg 3 x 10
BB Lunge 27.5kg 3 x 10 (still struggling to get the right leg shape on one side)
Did 3 x 10 cable lateral raises totally wrong, and then did them right with 5kg
Cable hip ab/adduction 9kg 3 x 10 each leg each way
Cable russian twist 11kg 3 x 10
I don't like this cable stuff, it's boring and takes ages, but it just really cane my lateral muscles in my core, so I guess that's a good thing.
Cycling 12:50 [2]
ahr:116 max:147
The traffic lights loved me on the way in this morning.
Recovery 36:00 [2]
ahr:137 max:157 slept:7.0 shoes: Blue Saucony Grid
Nice easy lunchtime recovery run along the cycle path, down the water of Leith and back via Orchard Brae and Waitrose. Feeling pretty good considering yesterday's burn up and travel. Must be that rest day on Saturday!
Cycling 20:53 [2]
ahr:121 max:152 shoes: Blue Saucony Grid
Cycle home.
Sunday Oct 14, 2007 #
Warm up & strides 7:00 [3]
ahr:158 max:178 shoes: Shiny silver integrators
Less of a warm up than I would have liked before the CSC Final - stomach was not feeling good (should learn my lesson and not go back to the processed food every weekend!) at all and jumping etc wasn't really an option.
Orienteering race 49:28 [5] ***** 6.62 km (7:28 / km) +135m 6:47 / km
ahr:187 max:204 spiked:16/21c slept:7.0 shoes: Shiny silver integrators
Compass Sport Cup Final at Blidworth. I knew today was going to be an out round the tracks burn up, and beforehand was feeling good in the legs but stomach was not a happy bunny at all. Set off being a bit hesistant, kept doubting my distance judgement and looking slightly short of the control, aswell as going for safe round the tracks routes. This had lost me a minute to Liis by number 4, but then I settled into the pace, got a better feel for which bits of forest were runnable through and which bits you should peg it round. Was feeling the stomach badly by number seven and it was significantly slowing me, and went to the loo on the way to 8, which though lost me 40 seconds I think sped me up more than that for the rest, as then the fastest splits started to come, 8 in total. Not sure I shouldn't have been brave and cut across the last bit to number eight. Hesistant on the way to 10, tried to count invisible broken paths, but from then on really good. Almost lost control at 17 but stopped for 3 secs and realised was bang on target, straight into control after stop. By the end was running really strongly, picking up fastest splits, and felt I could have gone on for another few km. Good race I guess, shame about the stomach at the beginning! 3rd place, just over 90 secs down on Liis Johansen and a super close 7 seconds behind Emma Dahlstedt. Cool.
C • Nice 1
Recovery 6:00 [2]
Nice easy jog with Dad round the assembly field before 6 hours in a mini bus back to Scotland.
Saturday Oct 13, 2007 #
Note
slept:7.0 (rest day)
Rest day, rest day! Yey yey yey. Took me six hours to drive home in my last ever trip in Jeff. I'm actually rather sad about this. Poor Jeff.
I do feel rather wobbly today, I really hope I haven't caught the Jon disease. Have cancelled my trip to Leeds this evening and will spend a nice relaxing one at home instead. Mmmm home.
I do feel rather wobbly today, I really hope I haven't caught the Jon disease. Have cancelled my trip to Leeds this evening and will spend a nice relaxing one at home instead. Mmmm home.
Friday Oct 12, 2007 #
Event: Junior European Cup (JEC)
Cycling 4:11 [2]
ahr:115 max:131
Cycle into work.
Strength 1:15:50 [3]
ahr:107 max:153 slept:7.0 shoes: Blue Saucony Grid
Last proper session of two heavy weeks and by god did it feel like it?! By the last exercise was totally done in, even post brief shoulder run from Steve the leg raises were super tough. Session was:
Clean and jerk 25kg 4 x 5 - my clean isn't great as the weight is too low Steve says - too much back bend. Have to have 5kg more next time apparently!
Single leg squat 27.5kg 3 x 10
Push press behind head 27.5kg 4 x 5
3 Super sets of:
10 BB Roll outs
10 5kg medicine ball sit ups
3 x 3 leg raises.
Bleurgh...
Clean and jerk 25kg 4 x 5 - my clean isn't great as the weight is too low Steve says - too much back bend. Have to have 5kg more next time apparently!
Single leg squat 27.5kg 3 x 10
Push press behind head 27.5kg 4 x 5
3 Super sets of:
10 BB Roll outs
10 5kg medicine ball sit ups
3 x 3 leg raises.
Bleurgh...
Cycling 13:41 [2]
ahr:106 max:149
Nice leisurely cycle to KB.
Cycling 13:41 [2]
ahr:106 max:149
Nice leisurely cycle to KB.
Cycling 8:05 [2]
Leisurely cycle home.
Cycling 31:00 [2]
ahr:107 max:150
Cycle into work via Morrisons. Had an altercation with a very blonde woman who'd pulled to a junction completely over the cycle box, and as that box is purely there to protect cyclists from people like her, I pulled in front of her car. So she's beeps her horn, I turn round and motion that she is, in fact, occupying the entire cycle box, and so she just holds her horn down continuously. Because obviously I'm not at all a bolshy cyclist and this will make me cycle out of her way and not sit there once the light is green pretending I haven't noticed the change :) Tit.
Cycling 19:38 [3]
ahr:123 max:162 shoes: Blue Saucony Grid
Very speedy cycle home trying to keep up with Ellen on her super quick road bike. Orchard Brae almost killed me and my thighs were screaming walking back up the stairs when I got home. Easy week next week, yey!
Thursday Oct 11, 2007 #
Cycling 21:29 [2]
ahr:112 max:154
Cycle to work via Tickets Scotland - I now have my Battles ticket and have tracked down my Mum one to a random place in Glasgow. Yey for that!
Cycling 23:24 [2]
ahr:110 max:145
Cycle home, every single light on the way back from Princes Street was red today. At least no one tried to kill me by Old School like the last two times.
Hills 1:11:16 [5] ****
ahr:146 max:185 spiked:15/19c slept:7.0 shoes: Shiny silver integrators
Terrain/hills orienteering intervals,5 small loops, at least one decent one minute plus climb in each loop pluys some downhill through deep grass, leaping up crags etc. Ace session but feeling really tired in the legs, keeping going but really tough! Loop times were
Warm up 16.40
6.17 (2.00), 5.09 (2.01), 6.01 (2.00), 5.00 (2.00), 6.59 (5.56)
Jog back over the hill to stay off the road 12.04. Knees cracking like crazy. Awesome session though!
Warm up 16.40
6.17 (2.00), 5.09 (2.01), 6.01 (2.00), 5.00 (2.00), 6.59 (5.56)
Jog back over the hill to stay off the road 12.04. Knees cracking like crazy. Awesome session though!
Wednesday Oct 10, 2007 #
Cycling 16:49 [2]
ahr:113 max:145
Cycle to work.
Cycling 33:40 [2]
ahr:111 max:151
Cycle to the gym via Polwarth.
Circuits 1:05:14 [3]
ahr:100 max:150 slept:7.0 shoes: Blue Saucony Grid
Actual circuits session at runner's circuits today. One set of exercises focussing on drills, hops, bounds, jumps etc, one on single leg control, one on deep core and one on more upper body/core. By the last set containing dips and pull ups and BB rolls outs I was knackered. Really tough!
Recovery 39:29 [3]
ahr:151 max:183 shoes: Blue Saucony Grid
Run round the Seat with Kitch, Rupert and Fran. Tough going up from Hunter's Bog as last week but feeling much better by the end than I did at the start. Nice stretch too, lovely evening - won't be light for much longer!
Tuesday Oct 9, 2007 #
Cycling 17:04 [2]
ahr:124 max:149 slept:7.0
Boo, first truly soggy cycle in of the winter. Really pouring it down, met Ellen on the way in and we had a bit of banter. Minging!
Cycling 19:42 [2]
ahr:114 max:150
Drier cycle home.
Intervals 1:01:44 [5]
ahr:145 max:195 slept:7.0 shoes: Blue Saucony Grid
Intervals session. 5 x 800m with 90 secs rest. Was trying my best to convince myself out of it all afternoon but then turned up and thought I'd give it a go, and it was actually pretty ace. Had Stephanie to chase and was just ahead of the chasing pack of girls. Times were:
2.27 (1.42), 2.28 (1.28), 2.29 (1.25), 2.30 (1.24), 2.30
Ah, shame I didn't manage to go one second slower on the last one! Felt pretty good, times slightly down as it was really wet and slippy so needed extra care on the corners. Couldn't have done another by the end, pretty exhausted.
2.27 (1.42), 2.28 (1.28), 2.29 (1.25), 2.30 (1.24), 2.30
Ah, shame I didn't manage to go one second slower on the last one! Felt pretty good, times slightly down as it was really wet and slippy so needed extra care on the corners. Couldn't have done another by the end, pretty exhausted.
Monday Oct 8, 2007 #
Cycling 3:12 [3]
ahr:129 max:144 slept:6.5
Cycle to the Pleasance.
Strength 1:08:54 [3]
ahr:103 max:147 slept:6.5 shoes: Blue Saucony Grid
Strength session down at the gym. Light weights as first time through the second set of exercises. Cable ones a bit weird at first and the whole thing took ages. Session went:
Over head squat 25kg 4 x 5
Bent over row 25kg 3 x 10
Lunge 25kg 3 x 10
Cable lateral raise 5 kg 3 x 10
Cable hip ab-adduction 7kg 2 x 3 x 10
Standing cable russian twists 9kg 2 x 3 x 10 (those are pretty tough!)
Over head squat 25kg 4 x 5
Bent over row 25kg 3 x 10
Lunge 25kg 3 x 10
Cable lateral raise 5 kg 3 x 10
Cable hip ab-adduction 7kg 2 x 3 x 10
Standing cable russian twists 9kg 2 x 3 x 10 (those are pretty tough!)
Cycling 13:02 [3]
ahr:119 max:150
Cycle into work.
Cycling 18:55 [4]
ahr:123 max:152
Pretty speedy cycle back from work.
Recovery 41:30 [2]
ahr:137 max:161 shoes: Blue Saucony Grid
Recovery run with Francis and Will. Just easy jog round the Seat and a bit of a natter. Very pleasant!
Sunday Oct 7, 2007 #
Warm up & strides 12:54 [3]
ahr:110 max:150 shoes: Shiny silver integrators
Warm up jog to the start and around a bit.
Orienteering 1:23:18 [4] ***** 7.7 km (10:49 / km)
ahr:160 max:177 spiked:13/20c slept:9.0 shoes: Shiny silver integrators
Contour only brown course at Inshriach. Took a couple of controls to get into the map and then got much better. But still 3 or 4 where the hell am I moments. I was never far away but was just interpreting everything slightly wrongly whenever this happened. A few extra compass checks wouldn't have gone amiss. Unfortunately couldn't get number 12 to register and had no back up card - the last time I trust Emit! My first ever disqualification! Was well annoyed after this and found concentrating difficult afterwards. Managed to focus. Found it physically really tough as didn't know where the tracks went for a bit of light relief. Good day though.
Saturday Oct 6, 2007 #
Orienteering race 39:45 [5] **** 4.8 km (8:17 / km)
ahr:176 max:185 spiked:9/13c slept:8.0 shoes: Shiny silver integrators
Middle race at Inshriach. Much more confident than ever have been before here but still a couple of "where the hell am I?" moments. Running well through the terrain and generally pretty good - really nailed a couple and was generally happy. But still plenty of room for improvement.
Friday Oct 5, 2007 #
Running 22:32 [3]
ahr:158 max:174 shoes: Blue Saucony Grid
Run into work to attempt to sober up post Spitfires carnage. Actually had the opposite effect so had to give up on work and eat bagels in the sunshine instead.
Cycling 20:01 [2]
ahr:129 max:159
Cycle back to George Square to meet a similarly rubbish feeling Jesse for a girlie afternoon. Now have a spanking new hair cut!
Thursday Oct 4, 2007 #
Cycling 16:06 [2]
ahr:117 max:151
Cycle into work. Lovely day!
Hills 31:14 [4]
ahr:157 max:185 slept:8.0 shoes: Blue Saucony Grid
Stupidly busy day today and so ended up having to do hills on the way home, leaving the bike at work. Did 12 x 1 min but not all completely uphill and two were a bit rubbish as the streets were too busy. Not a bad session for a rushed filler but legs were shafted!
Wednesday Oct 3, 2007 #
Cycling 18:21 [2]
ahr:114 max:148
BAd traffic light day today - plus I got soaked in the weirdest five minute downpour ever. Boo.
Cycling 17:47 [2]
ahr:115 max:155
Attempted a quick cycle to circuits but was foiled by numerous things like random people trying to throw themselves in front of my bike and trucks reversing. Pooh.
Circuits 1:05:00 [4]
slept:7.0 shoes: Blue Saucony Grid
Runners circuit. Did lots of bar work which is going to hurt like hell tomorrow, but I realised that my muscles are now impressive to go as Lara Croft to our Halloween party, although I might need chest implants to pull it off fully. Then some medicine ball and abs stuff which hurt a lot. Finished on good old supermans. Toughest session for a while.
Running 40:23 [4]
ahr:150 max:183 shoes: Blue Saucony Grid
A supposed tempo run round the Seat, but a bit slower than that. Was rather difficult to get up the hill from Hunter;s Bog, trying to stand tall and bound but everything in the core area aching! Still, feel much better for having done it, maybe get a little faster next week.
Cycling 5:05 [2]
ahr:122 max:142
Cycle home, just in time for Hollyoaks. And a productive day at work had too, aswell as quality training. I like Wednesdays :)
Tuesday Oct 2, 2007 #
Cycling 16:40 [2]
ahr:113 max:149 slept:8.0
Cycle to work, legs feeling good again!
Cycling 24:28 [2]
ahr:107 max:140
Cycle home, taking it pretty easily.
Warm up & strides 28:54 [3]
ahr:128 max:171 shoes: Blue Saucony Grid
Warm up and strides led by James Jarvis before intervals.
Intervals 36:50 [5]
ahr:147 max:199 slept:8.0 shoes: Blue Saucony Grid
Intervals session, 3 x 1.2km. Was feeling rough legs wise in the warm up but then figured I'd try the session anyway, and it turned out to be ace. Ran at the front of the Women's A group and managed some pretty consistent times. Last lap was definitely to maximal, would have struggled to go another ten paces! Times:
4.15 (1.42), 4.11 (1.40), 4.13
4.15 (1.42), 4.11 (1.40), 4.13
Recovery 7:53 [3]
ahr:147 max:168 shoes: Blue Saucony Grid
Easy jog back from Kitch's, feeling surprisingly sprightly considering the session!
Monday Oct 1, 2007 #
Cycling 24:03 [2]
ahr:118 max:159 slept:7.0
Stupidly early cycle to the gym via the Leith Sorting Office to pick up my new trainers which have finally arrived. Yey for that! Very early though.
Strength 1:16:08 [3]
ahr:104 max:153 slept:7.0 shoes: Blue Saucony Grid
First session of new strength programme, starts with a bit of a build up. Was tougher on the core than usual, really hard assistance exercises. Plenty of rest between sets as was helping out CK Coombs and Kir too. Pretty low weights to get the technique right. Went something like this:
Clean and split jerk 22.5kg 4 x 4
Single leg squat 25kg 3 x 5 each leg
Push press behind head 25kg 4 x 5
3 super sets of:
5 BB Roll outs
10 Medicine ball sit ups (throwing and catching, 5kg - very heavy!)
3 x 3 Leg Raises Forward, left, right. Last set of these was pretty awful, swinging all over the place!
Clean and split jerk 22.5kg 4 x 4
Single leg squat 25kg 3 x 5 each leg
Push press behind head 25kg 4 x 5
3 super sets of:
5 BB Roll outs
10 Medicine ball sit ups (throwing and catching, 5kg - very heavy!)
3 x 3 Leg Raises Forward, left, right. Last set of these was pretty awful, swinging all over the place!
Cycling 14:22 [2]
ahr:122 max:151
Cycle into work, feeling surprisingly sprightly for such an early morning, and considering how dead I was yesterday. It is so all about the good night's sleep.
Cycling 21:34 [2]
ahr:107 max:143
Cycle home, feeling so much better than yesterday, and really productive day at work.
Recovery 1:30:01 [3]
ahr:135 max:157 slept:7.0 shoes: Blue Saucony Grid
Lovely long recovery run in the fading daylight, still not a cloud in the sky and really warm. Went to see Mr Ghafoor to pay the rent then back through Stockbridge Dene. Was moving pretty fast for the 70% max heart rate, and the 157 is just when I realised I was about to run straight through Adam's football game in the Meadows at the end and was reluctant to look like a complete nonce. Well, even more of a nonce than I already did in running shorts and nice sky blue lycra.
Damnit. I am at least supposed to only bump into that idiot when looking stunning.
On the up side, my legs feel ace!
Damnit. I am at least supposed to only bump into that idiot when looking stunning.
On the up side, my legs feel ace!